Nutrition Boomerang

No pain, No gain – A fitness myth

No pain, No gain - A fitness myth

There’s a sense of pride in every ” No pain, No gain” statement. And, it is often used by many gym-goers. All of us have heard this statement and have often used it, as well. But, is it a reality or a myth?

A good workout session is indeed the best thing you do for your physical and mental health. And, the regular workout will give you a strong body and a healthy weight. It is a well-established fact and, no one will deny it. But, then how it turns out to be problematic?

All of us have experienced pain to some extent- some might experience less and some more. But, how much is good? How do you differentiate between good pain and bad pain? Is it a reality or a myth? 

A Saga behind “No pain, No Gain”

Relation between exercise and pain: 

So, this is your first workout and, you’re all set to give your best. And, you’re waiting to try various exercises and, you’re probably ready to put your entire energy. There will be a little discomfort as you’re doing something new. Your muscles are ready to feel the burn. 

  1. Lactic acid: The guy who is responsible for your pain is lactic acid. A burning sensation that we feel in our muscles mostly goes away as we stop performing the exercise is because of lactic acid. And, this lactic acid is temporary and, is due to intense exercise. 

The harder you train, the more the build-up of lactic acid. 

2. Delayed onset muscle soreness: 

The soreness that you feel after your exercise. It might happen a few hours later and, is considered fine. But, it should ease off after few days. Soreness for a longer time suggests that there’s something wrong. And, in such case, one should avoid working out for somedays and visit doctor, if it increases further.

What’s a good pain?

  1. The most important thing is that people realize what the pain stands for in ” no pain, no gain” and often end up doing more than they actually could.
  2. When you start working out, you’re putting your body to work. And, this means that you’ll experience little pain while working out. If you’re the new bee who just started their new workout routine, then you might feel some pain in different parts of your body.

Simple logic is when you put strain on your muscles, you’ll feel some pain. And, this mild discomfort while exercising is good pain. 

What’s a bad pain? 

  1. There’s a thin line between good pain and bad pain. And, this means that your good pain can convert into bad pain very quickly. The bad pain usually happens when there’s excessive stress on muscles, ligaments, tendons, etc.
  2. The pain can arise due to a wrong form while doing an exercise. Most of the people end up lifting more than their actual capacity and end up having pain.
  3. Consult your trainer while doing exercise or whenever you start a new workout routine. And, increase the weight slowly once you gain enough strength. 
  4. Then there comes an issue of over-exercising or over-training, which is often faced by gym- enthusiasts. One should know when to stop and take a rest. Rest days aren’t bad and, one should never feel that having a rest day will spoil their entire week’s progress. They will boost your performance.

A little bit of burn is fine, but if the pain in your joints, chest, etc. starts increasing, then stop immediately. 

How to relax muscles after a workout?

 It is okay to take rest days, don’t get fooled by anyone who tries to tell you that for the real gains, one should train every day.

  1. Ice pack: It is super easy to use and, easily available. You can keep one in your refrigerator and, use it to relieve muscle pain. Wrap it using a towel around a sore muscle for 15 minutes. And, this works even if you have swelling. 
  2. Stretch before and after: No one can deny its importance. It is always advisable to stretch the muscles you’ve trained. Stretch your muscles for 10 minutes before and, and after a workout. It is also important to wake up your muscles before putting them to work. 😛
  3. Warm bath: A warm bath after an intense workout can indeed be a blessing for your muscles. It will improve blood circulation and, loosen those tight muscles. 
  4. Massages: They can be the next best thing you could do. Massages will help in easing pain and, relaxing your muscles.
  5. Continue with light exercises: Yes, an exercise to remove the soreness because of your intense workout sessions. People usually stop exercising abruptly. There’s a way of stopping, and that can help you ease this pain. A light walk or a jog after an intense workout may sound too much. But, a 15- 20 minute light exercise will help you in reducing pain. 

Take Away: 

  1. There’s nothing like ” no pain, no gain”. Listen to your body, rather than listening to someone who’s preaching this idea. Stop when your body signals you to stop. 
  2. Workout is a reward to your body and, not a punishment. So, don’t punish it by putting the stress it can’t handle. 
  3. No one is a superman in the gym. Everyone starts from somewhere and, gradually builds up their stamina. So, too much stress won’t make you a bodybuilder in one day. 
  4. Too much pain and stress will only increase the number of your rest days because eventually, your body will give up. 
  5. A healthy diet will help you get the body you want, don’t expect miracles to happen. You won’t get it by ignoring your diet. Learn here- How to make a cutomized diet plan.
  6. Building up muscle strength needs time and, patience. So, after setting up a target, don’t expect the result the very next day. It’s a process, give it time. 

You’re giving your best, don’t run behind the manta of ” No pain, No Gain.

No pain, No gain - A fitness myth

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  • Reply
    July 24, 2021 at 5:04 pm

    Ohhh… I didn’t know about it. I will gonna try it. I am happy you shared that. And I will share it. Everyone will know it. Well writing and amazing post. Thanks for sharing.

  • Reply
    July 24, 2021 at 10:00 pm

    Definitely no pain, no gain is true for activities such as running, swimming or lifting weights. Very well written.

    • Reply
      Hema Dadhwal
      July 25, 2021 at 12:45 pm

      Very well raised points dear . Yes it’s important to know the difference between the good pain and the bad one . Thanks for well highlighted points.

  • Reply
    July 25, 2021 at 12:49 am

    When it comes to exercise and fitness, we will pain while lifting anything, or doing some exercise. Even morning walk in the starting day’s causes pain in our legs. But slowly the pain goes down. To earn something we need to spend.
    And here give pain and efforts and get fitness and good health. The result will take time but it will be worth it in the end if you work hard for it

  • Reply
    Rakhi Jayashankar
    July 25, 2021 at 10:58 am

    This is a much needed post and well articulated one too. People should grow beyond this no pain no gain myth. I know people who ended up with a muscle tear because they push themselves beyond their limit

  • Reply
    Rakhi Jayashankar
    July 25, 2021 at 10:58 am

    This is a myth that has been doing rounds for decades. But noone would tell about the good pain and bad pain. You have pointed it out really well.

  • Reply
    July 25, 2021 at 1:23 pm

    Pain is something which we all will experience when we do any exercise or health activities for the very first time and that goes with regular practice. But Pain to gain I personally dont believe in this myth

  • Reply
    July 26, 2021 at 5:35 am

    Truly makes a good point! One should definitely know if the pain they’re experiencing is something caused by wrong way of doing a type of exercise. Totally agree on having rest days too! That’s the time you get to give your body to recover.

  • Reply
    July 26, 2021 at 10:27 pm

    I never knew that there were so many chemicals involved during workout. I will definitely not be hard on myself and stop as soon as I suffer from pain. Thank you for sharing this.

  • Reply
    Sony Kaur
    August 1, 2021 at 5:46 pm

    This is such a great blog, hard work, discipline, consistency and patience, all it takes for getting desired results.

  • Reply
    Lopamudra Banerjee
    August 2, 2021 at 7:03 am

    Very well written, most of the people don’t bother about pains, they its normal when we works, you have explained good pain and bad pain and also A healthy diet will help you get the body you want, very perfectly said.

  • Reply
    Narinder Riyat
    August 3, 2021 at 4:55 pm

    Thanks for such useful insights on this matter – I agree exercise should be something that makes your body and mind feel better – short term pain can be long term gain. I always ensure I have my rest days in between heavy workouts:))

  • Reply
    Keep Healthy Life
    August 9, 2021 at 6:14 am

    Yes, NO PAIN, NO GAIN. It’s always right for everything. Look forward to more great posts.

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